Wednesday 20130612 Open Workout

Posted: June 11, 2013 by totactfit01 in Uncategorized

TOTFer’s good friends from Cornhusker CrossFit and Fit2Fight are putting on a fundraiser for the Hazlett family.  Their info is below.  The info for the fundraiser is…

CrossFit Community Fundraiser

When? Saturday June 15th, 2013!!!

Where? Cornhusker CrossFit

The Cornhusker CrossFit Community of Lincoln and Fit2Fight CrossFit Community of Omaha have come together to host two Team Workouts that will help raise money for this little bundle of joy.

Please join us this Saturday, June 15th, 2013 in a Community Fundraiser at Cornhusker CrossFit for Evelynn Dale Hazlett and her family.

Time: 10am-12pm

How can you help?

It’s simple: A $5+ donation is suggested

However, any monetary support helps to make this child’s life better.

Be a part of the FUN in fundraising!

Evelynn and her mother will be there for the events. Don’t miss out on meeting this beautiful baby and awesome her mom!

Your short suffering is not nearly the amount this little girl has faced and will continue to face without continued efforts and support. Questions?

The attached flier may be distributed for the cause. Please, spread the word!

Let us know if you have any questions.

Contact: 402.465.0088 or

Cornhusker CrossFit Fund raiser


high bar back squatpic courtesy of CrossFit Oakland


High Bar Pause Squat
6×2 @ 45% of Back Squat 1RM
3 Box Jumps (30″/24″)


Sets start every 90 seconds


Post weight used to Comments/LogWOD

Video courtesy of Team USA.  Watch from the 1:02 to 2:09 spot for the breakdown on proper set up and execution of the high bar squat.  Only difference is today, you will hold a one second pause at the bottom of the squat.  Keep tension on your legs at the bottom.  Do NOT relax in that pause, otherwise you risk injury.



Mobility Work:

50 Total GHD’s,

Then anterior Mobility for the remainder of class

Video courtesy of Mobility WOD.  This would be a good starting point.



Cash Out:

Super Squat Hip Sequence

Video again courtesy of Mobility WOD.  Yes, you will be doing this prior to the squats today, and yes, you will do it again in the cash out.  Why?  Because we all need it.


2xMax time – hold Handstand


Firebreather Piece (Done on your own outside of class):

4 Rounds Not For Time
3 Squat Cleans @ 65% of 1RM
5 Ball Slams (pick a heavy weight)
7 Renegade Rows (per side)

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